5 free mobile apps that relieve caregiver anxiety

Essence is a simple and effective app that guides you through the 4-7-8 breathing method. That’s where you inhale for 4 counts, hold your breath for a count of 7, and exhale for a count of 8.

Don’t worry if you can’t follow it exactly, all that matters is that you’re breathing deeply and roughly following along.

To start the breathing exercise, press the green button. The blue circle expands and contracts as a visual cue and the gentle chime sounds as an audio cue.

When you’re feeling calm, press the red button to stop. (Free; Get app for iPhone)

2.What’s Up?This is a great all-around app with a wealth of helpful anxiety and stress management tools that are perfect for caregivers.

For instant relief, the 4 tools in the Help Right Now section use different techniques to help you stop negative thoughts and regain your calm. (Free; Get app for iPhone or Android)

3. MindShift CBTWhen you need fast anxiety relief, MindShift helps you take a breath, shift your thinking, and take steps to cope.

The app contains nearly a dozen tools for reducing anxiety. It’s based on scientifically proven strategies that help you learn to relax and develop more effective ways of thinking.

Tools include: guided meditations to help you relax, coping cards that quickly ease anxiety with helpful coping statements, and a thought journal to help challenge thoughts that keep you stuck in anxiety. (Free; Get app for iPhone or Android)

You can also keep a journal to track how you’re feeling. (Free; Get app for Android)

5.Personal ZenThe Personal Zen app is a fun game that reduces caregiver anxiety and stress. It gives you something to focus on to take your mind off the stressful situation. The game is simple, plays soothing sounds, and is set against calm backgrounds.

Pro tip: Don’t feel rushed to trace the positive sprite’s path, you can relax and take all the time you need. The game will wait as long as you need.

The game was built by a team of leading neuroscientists and mobile developers to retrain your brain to lower stress and anxiety. (Free; Get app for iPhone)